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WOD

WOD for 10/16/17

By CrossFitOmnia | In Uncategorized | on October 16, 2017

A. 7 Minutes to build to Moderate Complex
– 1 Overhead Squat + 2 Snatch Balances

B. EMOM 12 – Squat Snatch
Minute 1 – 3 Reps @ 70% (79%)
Minute 2 – 2 Reps @ 73% (84%)
Minute 3 – 1 Rep @ 76% (89%)
Minute 4 – Rest

C. Fight Gone Bad- 3 Rounds for Max Reps
– 1:00 Wallballs (20/14)
– 1:00 Sumo Deadlift High Pulls (75/55
– 1:00 Box Jumps (20)
– 1:00 Push Press (75/55)
– 1:00 Calorie Row
**Rest 1:00 between rounds

Additional Conditioning:
1. Back Squat
2 Rounds:
– 7 Reps @ 78%
– 5 Reps @ 82%
– 3 Reps @ 86%
**Rest 2:00 between each set of squats

2. EMOM 5 – Pausing Snatch Deadlift
– 2 @ 105%
**2 Second pause just below knee

3. Ring Muscle-Ups
3 Rounds:
40% of Max Unbroken Muscle-ups
30% of Max Unbroken Muscle-ups
20% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds

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